Comparing Nutrients in 1 kilogram Toasted Oat Bran Bread VS Toasted Oatmeal Bread

Macros Ratio

	Protein	Fat	Carbs
Toasted Oat Bran Bread	17%	16%	67%
Toasted Oatmeal Bread	13%	15%	72%

Macro Nutrients

	Toasted Oat Bran Bread	Toasted Oatmeal Bread	Recommended Dietary Allowance
Energy	89.3% 2590kcal	101% 2920kcal	2900kcal per day for Men 19-50 years
Fat	49.5% 48g	49.5% 48g	97g per day for Men 19-50 years
Saturated Fat	24% 7.66g	24% 7.64g	32g per day for Men 19-50 years
Omega 3	71.3% 1.14g	67.5% 1.08g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	102% 17.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	336% 437g	405% 527g	130g per day for Men 19-50 years
Sugars	117% 84.6g	122% 88.4g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	129% 49g	113% 43g	38g per day for Men 19-50 years
Protein	204% 114g	164% 92g	56g per day for Men 19-50 years

Vitamins

	Toasted Oat Bran Bread	Toasted Oatmeal Bread	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	369% 4.43mg	289% 3.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	264% 3.43mg	181% 2.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	299% 47.8mg	192% 30.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	48.2% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	173% 690μg	133% 530μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.33% 0.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	3.33% 3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	32% 4.8mg	35.3% 5.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Oat Bran Bread	Toasted Oatmeal Bread	Recommended Dietary Allowance
Calcium	71% 710mg	72% 720mg	1000mg per day for Men 19-50 years
Copper	142% 1.28mg	252% 2.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	429% 34.3mg	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	81% 340mg	98% 410mg	420mg per day for Men 19-50 years
Manganese	330% 7.6mg	444% 10.2mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	166% 1160mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	36% 1230mg	45.3% 1540mg	3400mg per day for Men 19-50 years
Selenium	600% 330μg	485% 267μg	55μg per day for Men 19-50 years
Sodium	258% 3870mg	324% 4860mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	101% 11mg	11mg per day for Men 19-50 years
Water	10.4% 385g	8.43% 312g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Toasted Oat Bran Bread vs Toasted Oatmeal Bread:

• Toasted Oat Bran Bread has 1.3 times more Vitamin B1, 1.5 times more Vitamin B2, 1.6 times more Vitamin B3 and 1.3 times more Vitamin B9 than Toasted Oatmeal Bread.
• While Toasted Oatmeal Bread contains 2.1 times more Vitamin B5, 1.7 times more Vitamin B6 and 1.3 times more Vitamin K than Toasted Oat Bran Bread.
• Both Toasted Oat Bran Bread and Toasted Oatmeal Bread have similar amounts of Vitamin E per 1 kg.
• Both Toasted Oat Bran Bread as well as Toasted Oatmeal Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Toasted Oat Bran Bread vs Toasted Oatmeal Bread:

• Toasted Oat Bran Bread has 1.2 times more Selenium and 1.2 times more Water than Toasted Oatmeal Bread.
• While Toasted Oatmeal Bread contains 1.8 times more Copper, 1.3 times more Manganese, 1.3 times more Potassium and 1.3 times more Sodium than Toasted Oat Bran Bread.
• Both Toasted Oat Bran Bread and Toasted Oatmeal Bread have similar amounts of Calcium, Iron, Magnesium, Phosphorus and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Toasted Oat Bran Bread has 1.2 times more Protein than Toasted Oatmeal Bread.
• Both Toasted Oat Bran Bread and Toasted Oatmeal Bread have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Sugars and Fiber per 1 kg.
• Both Toasted Oat Bran Bread as well as Toasted Oatmeal Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.